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A Complete Body Workout for Pregnant Women-I
 At
no point in a woman's life is general fitness more important than during
pregnancy. The advantages of having a regular exercise routine during pregnancy
are almost endless. Exercising will give you more energy, help you remain
flexible and carry your baby with ease.
It will help protect against back pain
and improve muscle tone, which in turn will give you greater control over labor
and delivery. Perhaps the greatest bonus is that it helps your return to a
better shape.
 This
article will be covered in two parts : Upper and Lower Body workout to
facilitate better understanding . In this edition of the article we focus on
Upper Body Workout- namely the arms, chest , shoulder & Waist. You can begin the
prenatal fitness routine as soon as you have your doctor's or midwife's
approval, and continue them for as long as you can - unless, in the unlikely
event, a medical problem arises.
A warm-up and stretching needs to be an essential part of your workout
regime. Remember, your body is more flexible during pregnancy due to the joints
and ligaments loosening, and this makes you even more susceptible to injury.
Stretches should be done in a slow manner - never overstretch, and no bouncing.
Your Stretching routine can include exercises like the - the
Windmill, head rolls,
shoulder rolls, Tricep
stretch, Chest &
Shoulder Stretch,
Bicep Stretch etc . You can even add few of the yoga exercises as a part of
your stretching routine.
Your upper body needs a lot of attention during pregnancy. If you exercise the
arms you will improve circulation, and therefore the function of the breasts. A
new mother needs strong arms to carry the baby and all the bags therefore
particular attention should be given to your pectoral muscles, as these provide
support for your breasts. Your waist may also start to thicken as early as 16
weeks pregnant, and will keep on expanding until delivery. It is vital your
waist does not lose its tone. Firm muscles help you regain your pre-pregnancy
shape much faster.
TOGETHER AND APART
Stand with your feet apart , back straight, and hold your arms out at shoulder
height. Now swing them slowly forward and backward 8-10 times.
SPINNING
Hold your arms at shoulder height and spin them forward and back, with clenched
fists. Repeat the movement 8 times.
UP AND DOWN (click here for demo)
Hold your arms out at shoulder height, and keeping them straight, push your
clenched list up and down. At all times feel the muscles of the arm stretch and
relax. Repeat it 10 times.
HANDS UNDER
Standing feet apart, hold your arms out at shoulder height, and without moving
your elbows. Swing your forearms into your chest. Make sure that the top of your
hand is facing forward. Repeat 10 times.
CRISS-CROSS
Hold your arms out at shoulder height, and keeping them straight, swing your
arms down and across in front of your body. Then swing them back to shoulder
height again. Repeat this movement 10 times. For a complete workout. repeat the
same movement, but this time cross your arms at the back 10 times.
TUCK AND PUSH
Stand straight with feet shoulder-width apart and hold your arms tucked into
your waist. Push your arms up as high as you can, hold and then relax.. Do not
bring your arms forward, keep them behind your back all the time. Repeat this
exercise ten times.
CHEST FIRMER (click here for demo)
With your feet about hip-distance apart and parallel, bend your arms at
right-angles lifted to the side. Slowly bring the arms together in front of your
chest, squeeze the pectoral muscles and then slowly open them wide. Repeat the
movement up to 20 times.
PECTORAL PUSH (click here for demo)
 Stand
straight, with your feet apart and your palms pressed together in front of your
chest. While pressing your palms together, tighten your pectoral muscles and
slowly raise your hands over your head .Hold and press for 5 seconds. Repeat ten
times.
PECTORAL STRETCH
Stand straight with your feet apart Bend your elbow and lift them up level with
your shoulders. Press elbows back 3 times, and on the fourth, straighten the
arms as you press them back. Repeat 10 times.
PUNCHING
Stand with your feet apart, back straight and knees bent. Punch your arms
alternately to the ceiling. Repeat 10 times.
 ELBOW
TO LEG
Stand with your feet apart, back straight and knees bent, and with your hands
behind your head, bend alternately to each side, bringing your elbow towards
your leg. Do not bend forward. Repeat 8-10times each side.
SQUATTING TURNS
Stand with your feet apart, back straight and knees bent, and with your hands on
your waist, slowly twist from side to side. Make sure your hips do not move, as
you are working only your waist. Repeat 10 times to each side.
 SIDE
TURNS
Stand with your feet apart, back straight and knees slightly bent. Bend your
arms at the elbows and lift them to shoulder height. Turn from the waist, from
side to side. Keep your hips parallel to each other. Repeat 10 times to each
side.
NOTE: Attempt this exercise only if your abdominal muscles have not
separated.
ELBOWS TO THIGHS
Sit with your legs a comfortable distance apart (not too far) and your hands
bent behind your head. With a straight back, gently reach alternately towards
your legs. Do not drop your shoulders forward. Repeat up to 10 times to each
side.
Practice these exercises regularly and modify them to accommodate your new size
as the baby grows. Pelvic floor, stomach, back, thigh and hip exercises are
important and will be discussed in the concluding part of this article.
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